general warmup (15 minutes)
barbarian squats x 20 reps
paddling x 20/20 reps
inside outside mills x 12/12 reps
windshield wiper lateral lunges x 20 reps
specific warmup (5 minutes)
1 hand pause front cleans set up and light practice
strength (20 minutes)
heavy 1 hand pause front cleans x 2 reps x 10 sets
conditioning/accessory work (1 round)
crossbody swings x 15/15 reps
Russian front raises x 10 reps